Masayendisiti kare akawana kuti chiuno chevakadzi pane masentimita makumi masere ndeche nzira yakananga yechirwere cheshuga, atherosclerosis, zvirwere zvemoyo nezvimwe zvinhu zvisingafadzi. Zvinowanzoitika nokuti iyo inonzi "yakaipa" cholesterol inowanikwa muchiuno, iyo imwe chete iyo inogadzirisa mapepa mumidziyo (apo huwandu hwepakati mumadzimai chiratidzo chezvinhu zvakanaka "cholesterol" mumuviri). Nokudaro, kana nzvimbo yechiuno chako ichiri kure yakakwana, iwe unongoda kudzidza kurasikirwa nechiuno pachiuno.
Mhemberero dzekudya
Zvinonyanya kukosha zvekudya kwevaya vanoda kuve nekuputika kwemakumbo zvisiri nyore. Zvakakosha kubvisa zvakashata-digestible makhahydrates uye mafuta "akaipa" kubva pakudya, asi panofanira kunge kune zvakawanda zve fiber uye mvura mune zvekudya zvezuva nezuva. Nokudaro, kwenguva yakawanda yekudya, kana zviri nani nekusingaperi, kana iwe usingadi kupedza zvose zvaunoita, iwe uchafanira kusiya masizi, masipi, muffin, pastas, sweets, doro, semiti-kupedza michero, michero inotapira, majeji emabhizimusi, mafuta, mafuta emiti, kunyange mbatata. Uye, zvechokwadi, muvengi mukuru wezviwero zvose - zvokudya zvinokurumidza.
Chikonzero chekudya
Chikonzero chekudya kwako chinofanira kunge chave ikozvino: kwete mishonga yemashizha (yakanakisisa semashizha ehudhi nemafuta mashoma emuorivhi nemuto wemonamu), mafuta asina kunyorera asina kuwanikwa uye mukaka wemukaka-mutsvuku, nyama yakatsvuka, nyama isina chivara muhuta, asi hove iri mafuta. Mumavhiki maviri ekutanga ezvokudya, zvinokurudzirwa kuramba kunyange zviyo, zviyo uye kupedza chikamu chemichero.
Mumavhiki maviri ekutanga ezvokudya zvako, muviri wako unoda kuchinja kubva ku "mafuta ekuchengetedza" hurumende kune "mafuta anopisa" hurumende. Kana iwe ukacherechedza kudya kwakakodzera uye ubatane nekuita muviri, ipapo mukati memavhiki maviri iwe unogona kurasikirwa kubva pamakiromita matatu kusvika mashanu. Chinhu chikuru ndechokuti usanyanya kudarika, nokuti basa rako harisi kuzofa nenzara, asi kuisa chiuno chako.
Mushure mekurasikirwa nemakiromita mashanu, unogona kuisa zvishoma nezvishoma muzvokudya zvechingwa kubva kune zvakakwana, pasi-fat fat cheeses, maruva, asi zvishoma uye uenderere kusvikira uchisvika kudikanwa kunoda uye chiuno. Mushure maizvozvi, iwe unongoda kuchengeta chimiro chako mumamiriro ezvinhu akanaka kwauri.
Mishonga inobatsira kuti uremerwe uremu pachiuno
Zvimwe zvekudya zvinopa mafuta ekupisa muchiuno. Heino mazita avo.
- chingwa chinokuya muviri ne fiber, B mavitamini uye mapuroteni. Inobatsira kwete kungoita kuderedza uremu, asiwo kuratidza cholesterol uye metabolism. Chinhu chikuru - usapindira, zuva rakwana kudya magamu makumi mashanu echingwa.
- mishonga yemiriwo - kupa mafuta kune maorivhi kana zviyo, zvine mafuta anobatsira asina kuiswa mudumbu, asi zvinopesana - kubatsira kuderedza mafuta.
- nyama yakadyiwa yakabikwa, nyama isina chivara, mishonga yemakaka yakagadzirwa - yakanyanyisa muviri wako neproteiniti uye inopa manzwiro ezvokudya, pasina kuwandisa dumbu.
- hove dzakakodzwa - usarega shoko rokuti "mafuta" rinokuvhiringidza, rine Omega-3 acids, iyo inongoramba isingagadziriswi yezvinoenderana nemasabolism. Mukuwedzera, vanobatsira hurongwa hwako hwemitsipa kuti utarise kushungurudzika, uye chaizvoizvo ihwo humwe hwezvinokonzera mafuta mudumbu.
- michero yevirumusi inowedzera mavitamini C, ayo anonatsa ropa, asingabvumiri cholesterol kuiswa mumidziyo.
Mukuwedzera, edza kunwa mvura yakawanda, inodha mangwanani mangwanani musina chinhu chisina chinhu girazi remvura richachenesa muviri wako uye kubatsira kuderedza kunzwa kwenzara, uye naizvozvo, kuderedza dambudziko rekudya zvakanyanya.
Uye, zvechokwadi, kuchenesa mudumbu kunokosha kuburikidza nemubatsiro wekuita zvakananga mumuviri pamakumbo akajeka, oblique mumimba, pamutsara.